Week one was a success! I am having so much fun creating new recipes and re-inventing old recipes. I think the only downside is the amount of dishes that need to be done every day! Thankfully I have someone to help with the dishes and taste test the recipes. The only foods I have been missing are my Franks's Red Hot and organic ketchup. So here we go....week 2!
Love the summer fruit season!
Tuesday
Breakfast Smoothie: 1 cup Almond Milk (recipe below), 1/2 frozen banana, 1/2 cup organic frozen strawberries, 1 big handful of organic spinach, 1 scoop raw vegan protein powder.
Lunch: Roasted Garlic Hummus (DVANGF page 18) and veggies; carrots, organic celery, organic snow peas, organic bell pepper
Dinner: Caramelized Onion Risotto (DVANGF page 109), steamed brussel sprouts, and Veggie Burger
Snack: Organic air popped popcorn with coconut oil and salt.
Dessert: Chocolate Almond Butter (see recipe below) with organic apple slices
Spaghetti Squash, Pesto and Peas
Thursday
Breakfast Smoothie: 1 cup Cashew Milk, 1/2 cup frozen blueberries, big handful of organic kale, 1/2 cup chopped beets, 1 scoop raw vegan protein powder
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado, 1/2 cup chopped pecans and topped with Lemon Vinaigrette ( DVANGF page 48), omit the dijion mustard and use lime juice in place of lemon juice
Dinner: Veggie Burger (see recipe below), Grilled Veggies(DVANGF page 105), Oven Roasted Herbed Potatoes ( page 99)
Snack: organic apple with cashew butter
Stir Fry with edamame
Saturday
Breakfast: Over Night Oats (see recipe below)
Lunch: Left over Stir Fry
Dinner: We went out for dinner! It was really hard to watch eveyone enjoy their delicious meals!! I ordered a salad with tomatoes, cucumber, onions, shredded carrots, avocado and used some fresh lemons to squeeze on the salad for the dressing.
Snack: Apple with peanut butter
Desert: Hot chocolate: 1 cup Cashew Milk, 1 tbsp raw cacao powder, 2 tsp raw honey
Meal Prep Schedule
Saturday: soak garbanzo beans for Roasted Garlic Hummus and white northern beans for Veggie Burgers, soak nuts for Almond Milk
Sunday: make Roasted Garlic Hummus, Veggie Burgers, Almond Milk, and cook the lentils
Monday: nothing!
Tuesday: soak cashews
Wednesday: make Cashew Milk
Thursday: nothing!
Friday: start Overnight Oats
Saturday: start Overnight Oats, soak nuts for more Almond Milk
Monday
Breakfast Smoothie: 1 cup Almond Milk, 1/2 frozen banana, 1/2 cup frozen blueberries, big handful of organic spinach, 1 scoop raw vegan protein powder
Lunch Salad: organic lettuce, shredded carrots, ½ cup sliced cucumber, ½ an avocado with 1/2 cup of cooked lentils, Lemon Vinaigrette (DVANGF page 48) omit the dijon mustard.
Dinner: Veggie Burger (see recipe below), Sweet Potato Fries (DVANGF page 100), steamed broccoli and cauliflower with olive oil, basil, thyme, salt and pepper
Snack: organic apple with almond butter
Roasted Garlic Hummus and veggies
Wednesday
Breakfast Smoothie: 1 cup Almond Milk, 1/2 frozen banana, 1/2 cup frozen blueberries, big handful of organic kale, 1 scoop raw vegan protein powder
Lunch: Roasted Garlic Hummus (DVANGF page 18) and veggies; carrots, organic celery, organic snow peas, organic bell pepper.
Dinner: Pesto and Peas (DVANGF page 66), omit white wine, use roasted spaghetti squash (see recipe below) in place of pasta.
Snack: organic air popped popcorn with coconut oil and salt
Veggie Burger, Grilled Veggies and Oven Roasted Herbed Potatoes
Friday
Breakfast Smoothie: 1 cup Cashew Milk, 1/2 frozen banana, 1/2 cup frozen blueberries, big handful of organic kale, 1 scoop raw vegan protein powder
Lunch: Roasted Garlic Hummus (DVANGF page 18) and veggies; carrots, organic celery, organic snow peas, organic bell pepper.
Dinner: Tofu Stir Fry (DVANGF page 82), omit the tofu, chili garlic paste, and mirin. Use 2 tbsp freshly grated ginger, juice of 1/2 a lime, edamame and organic tamari in place of soy sauce.
Snack: Banana with cashew butter
Stir Fry with Edamame
Sunday
Breakfast: Over Night Oats (see recipe below)
Lunch Salad: organic lettuce, shredded cabbage, ½ cup sliced cucumber, a couple cherry tomatoes halved, ½ an avocado with 1 cup of the Black Eyed Pea and Quinoa Salad
Dinner: Risotto Cakes (DVANGF page 109). Use the left over dried almond meal from making Almond Milk in place of the bread crumbs, Almond and Garlic Green Beans (DVANGF page 107), and a veggie burger
Snack: organic air popped popcorn with coconut and salt
Recipes not in my Deliciously Vegan cookbook
Almond Milk Recipe
- 1 cup Organic Raw Almonds (can use cashews or walnuts)
- 3 cups water to soak the nuts
- 5 cups water to make the milk
Cover nuts with water and soak overnight in the fridge. Drain the nuts, place in high power blender and add 5 cups of water and blend for 3-4 minutes. Strain through cheese cloth or fine mesh strainer(save the left over ground nuts, spread on a baking sheet and dry over night, store in air tight container). Place in air tight container in the fridge for up to 7 days.
Veggie Burger Recipe (inspired by Oh She Glows Our Perfect Veggie Burger)
- ½ onion finely diced
- 1 clove of garlic finely minced
- 1 cup shredded carrots
- 1 cup cooked white beans
- 1 cup oat flour
- 1/2 cup oats
- 2/3 cup left over nut meal from Almond Milk recipe
- 3 tbsp ground chia seeds mixed with ½ cup of water, set aside for 5 minutes before adding to mixture
- 1 tsp thyme
- 1 tsp basil
- 1 tsp oregano
- 1/4 cup fresh basil or parsley finely chopped
- Pinch of red pepper flakes
- Salt and pepper
Combine all ingredients well and form into patties. These freeze very well.
Makes 6 veggie burgers
Roasted Spaghetti Squash
- 1 medium to large spaghetti squash, cut in half length-wise
- 2 tbsp olive oil
- salt and pepper
Pre-heat the oven to 350 F. Add 1 tbsp of olive oil to the inside of each half of squash, salt and pepper. Rub to coat the entire inside of the the squash. Place cut side down on a sheet pan. Roast for 45-90 minutes. The squash is done when you push on the top it gives a little. Remove from the oven and let cool before using a fork to scrape the squash into "noodles".
Chocolate Almond Butter
- 3 tbsp almond butter
- 1 tbsp raw cacoa powder
- 1-2 tsp raw honey
Stir all ingredients together. Dip apples, bananas, pears, or strawberries!
Overnight Oats
- 1 large banana, mashed
- 2 tablespoons chia seeds
- 2 tablespoons dried unsweetened coconut
- 1/4 teaspoon cinnamon
- 1/2 cup gluten-free rolled oats
- 3/4 cup nut milk
Mash the banana, mix in chia seeds. Stir in the cinnamon, oats and nut milk. Cover and refrigerate overnight. I like to mix in chopped walnuts or pecans and a handful of blueberries or sliced organic strawberries.
“If you try making one of Dr. Rittling’s recipes and enjoy it, please share and like on social media! If she has fed you one of them personally you have no excuse ;-) C’mon hit those buttons just below. (Also, the Oats are more delicious than you will expect, I like it best with Maple Syrup added in the morning.)”